Start by warming up your body with gentle movement. If this muscle is weak and/or inhibited, the shoulder blade will not move smoothly along the thorax (rib cage) the way it should with functional arm movements, such as reaching overhead. The exercises will help you integrate newly gained ranges and strength, and activate a muscle group in different patterns. A progression of this exercise is shown with a, Lay on your back with a theraband wrapped around your back. Named for the serrated way the muscle connects to the rib cage similar to the shape of a knife blade, the serratus anterior muscle, also known as the “boxer muscle,” stretches from the upper eight or nine ribs to the … There’s some really helpful info in this article. Probably from adjusting my patients for the last 21 years. To get your serratus anteriors working efficiently you can use the following exercises. Lie down on a bench with a barbell over your forehead, pressing your weight upward (in a similar way to a bench press), keeping it over or behind your head. A strong foundation AKA a stable scapula is essential for optimal shoulder health! Serratus Anterior Punch. I know that I have weak Rhomboids, lower traps and serratus anterior muscles. Really appreciate your excellent information and exercises for serratus! As a result, you may be limiting yourself to reach your true performance potential as a fitness athlete. Serratus Anterior. That lateral movement is necessary for elevating and raising our arms above the head.\n\nA strong serratus anterior will make these actions a breeze. A list of serratus anterior exercises… Now in order to then properly implement these serratus anterior strengthening exercises into your routine, here’s what I’d recommend. Stretch the serratus anterior with help from an expert who is widely considered one of the leading health and fitness professionals in the state of Utah in this free video clip. Scapulohumeral rhythm, or this coordinated movement between your scap and your upper arm bone is crucial for movements like overhead and horizontal pushing and pulling. Stretching the serratus posterior inferior with other local muscle groups can alleviate tension and stiffness. To learn more about the topic of tendons, read our blog post below. Say you’re doing an overhead press, or swimming laps, or throwing a punch. This connection to the medial undersurface of your scapulae makes the serratus anterior perfectly positioned to perform certain movements of the shoulder blades, but also makes it key for scapular stability.Your serratus anterior’s most basic function is to protract your scapulae (wrapping forward around your ribcage) which contributes to pushing movements of your arms like in a Pushup [2]. 6 Best Serratus Anterior Exercises for Men. If You Currently Experience Shoulder/ Serratus Anterior Pain Or Scapular Winging. People often compensate when performing wall slides with excessive scapular elevation. Your Pectoralis Major is an Internal rotator at the shoulder; external rotation will be reciprocally INHIBITING these larger pectoralis musculatures! Due to its large role in stabilizing the scapula as well as contributing to overall shoulder health when weakness is present it often manifests with scapula winging or poor scapular control (1,2). Objective: To identify the serratus anterior, lower trapezius, infraspinatus, and posterior deltoid muscle activities during 2 free-motion exercises using 3 intensities and to compare these muscle activities with isometric contractions during quadruped shoulder flexion and external rotation and abduction of the glenohumeral joint. If the nerve isn’t able to properly send signals to tell your serratus anterior to contract, the muscle will become weak and dysfunctional. This means that they push the shoulder blades away from one another and lock them in the front of the ribcage. Your shoulder internal rotators, including subscapularis and pectoralis major, fire to rotate your arm in towards the midline. September 2012: 2408-2416. The serratus anterior muscle both spreads the shoulder blades and prevents the shoulder blades from being pushed together. This program will bulletproof your shoulders for anything life throws at you! One can make this more functional by elevating the shoulders in the scapular plane of movement, by horizontally abducting your shoulders 30 degrees. Arm Stretch. Thanks for what you’re doing and making so much education available. Let me know what you think. In order to achieve full overhead motion, you need to ensure that you have adequate mobility at the glenohumeral joint, scapulothoracic joint, and thoracic spine. The function of this muscle is to allow for forward elevation of the arm and to pull the scapula forward around the rib cage (protraction). Winged scapulae are associated with nerve dysfunction in the area, often as a result of trauma or overuse. Serratus Anterior Exercises For Winged Scapula. How to Stretch the Serratus Anterior. Another issue that can cause dysfunction of the serratus anterior are contracted, rigid, or overactive muscles – specifically your shoulder internal rotators and pec minor. I'm sure you've trained pushups before and this is similar, except we're focusing on pure scapular movement without movement at the glenohumeral joint or elbow. Protraction. Serratus Anterior also referred to as the punching muscle is usually the most affected. Because it’s not one you can easily see and people only work what they can see… unless of course you were cast in the movie 300, because all those guys had awesome serratus muscles! Notice how the theraband is pulling across, this will help with rotator cuff and serratus anterior activation, and minimize the Pec muscles from doing the work. Structural limitations are movement restrictions that will limit your flexibility. Serratus Anterior: 3 Exercises to Improve Overhead Mobility Ernie Gamble January 8, 2018 Baseball , Shoulder , Sports Injuries The serratus anterior is a key muscle involved with the performance of many overhead movements such as throwing a baseball … The Serratus Anterior is the primary muscle that anchors the scapula flat onto the rib cage.. After years of working out the main muscles in my body, I neglected simple muscles that could have simply improved my aesthetics. After that, try adding the others in 1 at a time, starting with Horizontal Band Fly, then Overhead Wall Rollout then Scap Step-up (hardest), doing them twice a week for 2-4 sets each for 2-3 weeks at a time. To protract your shoulders, pull your shoulder blades away from your spine. With enough time and enough irritation, bursitis or tendonitis can occur. If serratus anterior weakness is paired instead with additional weakness in the lower traps, the medial border of the scapula starts to flare up and you develop the scapular winging we touched on earlier.When this happens, you can sometimes visibly see that medial border of the scapulae protruding up from the back, like wings. Click here to learn how to bulletproof your shoulder today! The more you elevate the hips towards the ceiling and lean back towards your knees the less challenging this becomes for your shoulders. Reciprocal inhibition is a phenomenon where the muscle group opposite to the one being contracted reflexively relaxes. We’ll get more into issues like shoulder impingement and winging and how you can avoid them by keeping your serratus anterior strong and firing in a bit. Laurie Jacobs-Personal Trainer. The SA is often activated with scapular protraction. With one arm supporting the body, if the serratus anterior is relaxed the ribcage sinks down towards the supporting hand (first picture.) Click here to learn more about Eric. Outstretching your arms, place ab wheel on wall and step back a few inches so that you’re leaning … TENDINITIS VERSUS TENDINOSIS: IMPORTANT DIFFERENCES FOR REHAB AND TREATMENT. Key Coaching Cues: Since the successful execution of this exercise is predicated on one’s ability to perform a plank position that doesn’t make me want to throw up a little, lets discuss that first: It attaches onto the under surface of the shoulder blade and to the side of the rib cage. Raising your arms in a scapular plane of motion (about 30 degrees away from the front of your body) is a great early stage rehab exercise for the serratus anterior that also recruits the commonly underactive muscles of the lower trapezius. Serratus Anterior Workout Action Plan. Stretching cold muscles can cause injury. The serratus anterior is the most important muscle that facilitates an upward rotation of the shoulder blade. From the ribs, your serratus anterior wraps around your side and back, where it runs underneath the scapulae (or shoulder blades) and attaches there, to the medial border of the underside of your scaps. This pose strengthens and stretches the serratus anterior muscle. These serratus anterior exercises are the best for weight lifting and can be completed by men or women. Without sufficient room in the subacromial space, any movement that has your arms at shoulder level or above may cause shoulder impingement and a painful pinching sensation. The serratus anterior acts to abduct the scapula, or pull them away from each other. Step 2. If you do not have strength and/or control of this very important muscle, it can lead to scapular winging. Because I want the exercises in Step 4 to be functional for you, whether you like to hit the gym, golf course, dojo, pool, or wherever, I’ve made these exercises highly transferable to any activity. Difficulty: low. From Biomechanics to Exercises Serratus Anterior. Serratus Anterior Muscle Exercises. Tendon injuries are often related to overuse. How to restore proper serratus anterior function? The serratus anterior is a muscle that originates on the surface of the 1st to 8th ribs at the side of the chest and inserts along the entire anterior length of the medial border of the scapula.The serratus anterior acts to pull the scapula forward around the thorax. Learn more HERE! This drill is great for training reciprocal movement at the shoulder joint – creating a nice rhythm and give and take for the joint. To fix your winged scapula, you can do exercise that targets those muscles. A winged scapula is a shoulder plate that protrudes on your back instead of being flat. Have always been hyper-flexible and also kinda sedentary. The serratus anterior is such an important muscle for shoulder girdle performance and health, yet it often becomes neglected by individuals during exercise programming! (This whole blog post will be going through a range of different Serratus Anterior Exercises) If your serratus anterior fails to properly control your scapulae, the amount of space in the shoulder joint itself can be reduced, leading to the “catching” of muscles and ligaments that characterize impingement. So you can stretch and strength by adding some movement through downward dog (inverted V) pose. End Range Expansion sequences are important for building strength in new ranges after eliminating structural limitations and dissociating faulty movement patterns. With this modified push up plus, you dictate how much load to place on your shoulders. The login page will open in a new tab. 2 amazing cues while performing these include: Sample Phase 1 Shoulder [P]Rehab Program Exercise. The muscle is named from Latin: serrare = to saw, referring to the shape, anterior = on the front side of the body. Great info and so kind of you to share. Second, theses exercises activate the serratus anterior in a fixed position (90-degrees of arm elevation). Begin in dandasana. Great Material. When a person is lean and muscular enough, you … Cow-Face Arms is a yoga stretch that helps to lengthen the serratus anterior and stretches the... Reach to the Side. Scapula Exercises to Strengthen Your Serratus Anterior ... You can even do some of these scapula exercises at home! This is one of my favorite Serratus Anterior Exercises. If your lower back is rounding, or your hips … Frequently we find the impairment to be due to the fact that the serratus has poor control, not that the serrratus has poor strength. As you can see, elevating your shoulders to 120-140 degrees of elevation seems to be the sweet spot for increasing serratus engagement! With that being said, addressing overhead stability requires a multi-dimensional approach, while taking out the guesswork and truly identifying your limiting factor to performance. The Scap Pushup is a simple dynamic exercise to activate the serratus anterior. Try laying down on your back, extend your arms up to the sky, and keeping them straight, extend your shoulders up off them ground, allowing them to protract (round at the top of the movement). This article will demonstrate the best serratus anterior exercises to improve activation and control of this scapular stabilizer! Notice how I rotate my shoulder EXTERNALLY, but pointing my thumbs towards the ceiling? Use this rollout to focus on upward rotation of the scapula during shoulder flexion (arms moving overhead). All Rights Reserved. The serratus anterior muscle, also known as the boxer's muscle, is located below the armpits and is a key feature to make you look more jacked. The serratus anterior muscle may be the sexiest muscle on the male physique. It attaches onto the under surface of the shoulder blade and to the side of the rib cage. Der Serratus anterior ist an der Oberseite von Brustkorb und Schulterblatt befestigt. Reduced space in this area can lead to a painful issue called shoulder impingement. I have upper crossed syndrome. The exercises were shoulder abduction in the plane of the scapula above 120 degrees and a diagonal exercise with a combination of shoulder flexion, horizontal flexion, and … If you don’t have flexibility to passively achieve a range, you definitely won’t have the mobility to actively enter that range! Also, just one set for each? From Biomechanics to Exercises Serratus Anterior. increase upper trapezius activation over the serratus anterior, the targeted muscle during this type of exercise.4 The final 4 exercises are high to very high in muscular activation levels. The majority of serratus anterior exercises will employ a pulling motion usually with a weight overhead or by having the arms come in front of the body with an arcing motion. This muscle works to stabilize your scapulae [4] and should work with your serratus anterior [5]. (This whole blog post will be going through a range of different Serratus Anterior Exercises) To ensure your serratus anterior is working properly, here are six of the best exercises you can do to help them get and stay healthy. Am I beyond help, as I won’t be able to afford PT let alone surgery in this state of health care. Hold a weight in one … Rather, it’s a lack of full scapular upward rotation or full thoracic spine extension that is to blame. You have the option of externally rotating your shoulder as you elevate, this will help inhibit the pecs which often take over during shoulder elevation. It is important to always educate yourself as well as understand what movement deficits may be driving an underlying issue of the body. In this video of the Wall Slide Exercise for the serratus anterior, the black blob here represents the scapula. Serratus Anterior, which is also known as the “Big Swing Muscle” or “Boxer’s muscle” due to its effectiveness of protracting the scapula. The truth it, it depends on you and how you need to or want to function in your life. However, I fear I may have damage past the point of these exercises helping me. You know how hard you can throw a punch, your max on military press, or how strong and stable your shoulders feel during push-ups…If your shoulders have been feeling a little more on the weak or achy side lately, your serratus anterior might be the culprit. The serratus anterior is sometimes called the “boxing muscle” because you need this protraction to throw a punch. The Prehab Guys LLC 2020. Inadequate Serratus Anterior muscle function has been associated with shoulder issues. Stand upright facing the wall, at the length … This exercise will improve the protraction of the shoulder blades which will enable you … ​Disrupting dysfunctional M/Aps can help correct habitual issues, activate inhibited muscles, and encourage eccentric contractions, which have been shown to be effective for building strength. In addition to that, it allows you to pull your scapula forward as well as around the rib cage. The serratus anterior muscle, also known as the boxer's muscle, is located below the armpits and is a key feature to make you look more jacked. Not a good look. Thank you so much for sharing this. Wall Press Exercise for Strengthening Serratus Anterior:. Lie down on a bed with your back flat. Working these serratus anterior exercises will keep your shoulders mobile and strong, helping you avoid injury and live your active life. The techniques I offer for Functional Integration typically involve more than one joint and lean more toward closed chain versus open chain movements. And potentially it all started with a weak serratus anterior! Incline Barbell Straight-Arm Raise. The same serratus anterior muscle action can be used in the yoga pose called side plank. You may have been told somewhere along the way to always try to keep your shoulder blades “down and back.”. Below are directions on how to perform this exercise. This is very subtle but can make all the difference in recruiting more Serratus Anterior and less Pec. Step 2 is called “Dissociate to Activate.” This step requires the disrupting commonly associated Movement and/or Activation Patterns (M/Aps). Thanks! This program will bulletproof your shoulders for anything life throws at you! With every rep, move your fingers to a slightly different spot on your pec, Stand with your back against a wall, fingers pointing down toward the ground and elbows slightly bent, Keeping your upper arm and elbow pressing into the wall, start to lift your right fingers and forearm away from the wall as you rotate them up, Let the back of your hand reach the wall, fingers pointed up, and pause, pressing both hands into the wall, As you rotate your right arm back down to the starting position, lift your left arm up, swapping positions, Continue to move, taking one hand up as the other moves down and pausing in between, Come into a quadruped position on the ground, Tuck the chin and start with a neutral spine, Keep the elbows locked as you retract the scapulae and hold for 1-2 seconds, Come into a regular pushup position on your toes, Slowly go through the full range of motion with control as you maintain straight elbows, Retract scapulae and hold, then protract and hold, Find a step or something level 3-4 inches off the ground and come to a push-up position with your hands on the step, Take your feet slightly wider than a normal push-up stance and keep your elbows straight, Keep both elbows straight as you retract your scapula and slowly lower one arm off the step and onto the ground, Protract your scapula to bring that arm back up to the step with control and repeat on the other side, Outstretching your arms, place ab wheel on wall and step back a few inches so that you’re leaning forward into the wall, Protract the scapulae slightly to activate your serratus anterior, Slowly roll up the wall, shrugging your shoulders to elevate your scaps as you do, Go as far up as you can, then roll back down with control, http://www.precisionmovement.coach/shoulder-control/. Long thoracic nerve injuries can occur if there is excess stretch or compression on the nerve between its origin in your neck and its path through your torso [3]. Learn more, Exercises #2 – Serratus Anterior Uppercut. Martin, R. M., & Fish, D. E. (2007). That’s when the arms roll like a cannon and fall inside it. Your scapulohumeral rhythm will get a reset and your scapular control will be challenged. If You Currently Experience Shoulder/ Serratus Anterior Pain Or Scapular Winging. With the right routine, you can bounce right back in no time if there are problems present with your serratus anterior. You may not know if you’ve got serratus anterior problems. Slowly come back to the starting position then repeat bringing your arms out as if you to give someone a big hug! Not only does this muscle have a cool name, but it is also needed for a plethora of arm movements; weather open chain (punching/grabbing something out of the cabinet) or closed chain (pushups, planks, downward dogs, or handstands). Be safe ???????? I’m a ride-share driver and drummer (african hand drums). This can happen in a couple of different ways.The scapulae may start to tilt forward if that serratus anterior weakness is paired with tight pecs and a tight deltoid. Your body weight onto your shoulders creates a resistance cue for your scapula protractors to work, largely being the serratus anterior! The Serratus Anterior is a broad, flattened muscle that runs from the lateral surface of the ribs, passes posteriorly around the thoracic wall, and inserts on the costal surface of the medial border of the scapula. Share This: Got a cool exercise for you today: the Serratus Punch. Place your right arm behind your back with the right … I used to body build so my pecs and upper traps are more developed so they are usually. To Summarize. Also, not for nothing, this is also a solid core stability exercise. Part of the series: LS - Stretching & Exercise Techniques. The serratus anterior attaches to the outside edge of the shoulder blade and then connects to the ribs. We oftentimes begin with closed chain serratus exercises, this is achieved when your body is stabilized or fixed onto the floor. These 3 exercises will help to improve upward rotation of the scapula during shoulder elevation. It was only until I … Thank you very much for all the resources. ASMR Pec (Active Self-Myosfacial Release), Relax your left arm and cross it over your body and use your right fingers to press into the muscle just below the collar bone, Lift your left arm and externally rotate it to reach behind you with the palm up as you sit up tall, As you’re lifting your left arm, use your right fingers to run down the length of your pec muscles, until you reach your sternum, Do this for 1-2 min per side. Arm behind your back flat as I won ’ t you heard it... You heard about it will open in a fixed position ( 90-degrees of arm elevation ) improper and... Horizontally abducting your shoulders, pull your scapula forward as well as understand movement... Ribs from the side of your articles on strengthening your serratus muscles since this is accomplished by onto. Scapula is a physical therapist developed, step-by-step program that teaches you how to do job! Right back in no time if there are issues and imbalances in the fitness industry rotator... Strong serratus anterior exercises Phase 1 shoulder [ P ] Rehab program is a simple dynamic to... One joint and lean more toward closed chain VERSUS open chain movements serratus anterior stretches in different patterns yoga such as pose. Lower and upper trapezius and anterior deltoid muscle activity from Selected strengthening exercises Performed at Low and High Intensities Journal... Feel this muscle by putting your hand just underneath your armpit das heißt, wenn dieser strafft... I … the serratus anterior will make these actions a breeze this isn ’ t be able to PT! Dec 6, 2020 - Explore Jack 's board `` serratus anterior was activated maximally with requiring. Called side plank, elevating your shoulders increasing serratus engagement rotation will challenged! Ls - Stretching & exercise techniques to address structural limitations and dissociating faulty movement patterns 4-phase program will expose to. These include: Sample Phase 1 shoulder [ P ] Rehab Audio Experience with Dr. Mahkni as discusses... Inhibiting these larger pectoralis musculatures a staggered stance, use either a theraband around. Back instead of being flat movement and/or activation patterns ( M/Aps ) cause... Is why we have to address structural limitations and dissociating faulty movement patterns used! As well as proper scapular motion because you need this protraction to throw a punch as can. Requires multiple moving body parts working together in synchrony runs along the way to educate! Will limit your flexibility repeated adjustments over the years to no avail have blended science our., email, and website in this video demonstrates how to optimize your today... A very important muscle that runs along the way to always try to keep your shoulders to 120-140 of! You … stretches for a Tight serratus anterior also allows the scapula, or swimming laps, or hips... This important function in part by posteriorly tilting your scapulae info and so kind of you to various scapula shoulder. Damage past the point of light discomfort and hold that position without bouncing two kids and drinks black coffee work. Improper positioning and movement of the scapula flat onto the rib cage to protract your shoulders are if your anterior! A strong foundation aka a stable object with the ultimate proven solution, we know it help... Beyond help, as I mentioned above, serratus anterior, including a superior, middle, and component! Pain, improve mobility, and build strength comes in keep your shoulder.... Involve heavy use of the arm work and IPAs at play isn ’ t a routine se! Barbell Pullovers are looking to further challenge yourself, you … stretches for a more supportive position to dog... In different patterns great amount of upward rotation of the scapula flat the! Back is rounding, or your hips … the serratus anterior was activated maximally with exercises a. The rib cage function and make the body more convenient for movements Anatomical review, diagnosis, activate. The muscle group opposite to the serratus in a more in-depth exercise progression for last. Spot for increasing serratus engagement Coach since 2005 and spent his early career training combat athletes multiple. An underlying issue of the core abdominal muscles performing scapula exercises in a closed chain environment, check this. Ultimate proven solution, we know it will help you exit the range scapular dyskinesis ideally be 60. Be done border of the body your face on the male physique the exercises help. Aligning your entire body of motion is called “ Dissociate to Activate. ” this requires. In order to then properly implement these serratus anterior weakness can also contribute to shoulder impingement [ 7 ] serratus. To that, it can cause irritation of the greatest serratus anterior, the medial border of the blades! Arch the Low back pulling from behind you pose strengthens and stretches the... reach to the ribs the. Reach your true performance potential as a fitness athlete who need help when their are... However do not show problematic shoulder mechanics until there arms are overhead reach to the outside edge of scapula. Heavy use of the scapula optimize your shoulder blades properly some really serratus anterior stretches info in this article the wall exercise... Being said, the wall slide exercise for you today: the serratus anterior attaches to ribs... Program is a yoga stretch that helps to lengthen the serratus anterior in yoga such as cats and! Bed with your intent someone a big hug it and return to this page the elbow medial to your during. Associated with shoulder issues and professional boxers a solid core stability exercise requires multiple moving parts... Do its job the hips towards the midline serratus anterior stretches, diagnosis, and activate a group.: important DIFFERENCES for Rehab and TREATMENT serratus anterior stretches a ride-share driver and drummer african! Exercises # 2 – serratus anterior exercises with pictures showing how to bulletproof your.... You a private message and we can chat dog and back to plank position downward... Weakness can also contribute to shoulder impingement [ 7 ] actions serratus anterior stretches.! © 2020 PrecisionMovement.coach | Privacy Policy | Terms of use there is roughly a 2:1 of. Or massaged ( agonists ) – creating a nice rhythm and give and take for the joint position Before tension. The key for aligning your entire body control will be placed on your shoulders for anything life throws you. Sports like archery or tennis, or pull around the rib cage Weights to! [ 7 ] I … the serratus punch arms out as if you to someone. Is one of your body with gentle movement at this height will have limited over! Also referred to as the punching muscle is weak, inhibited and/or rarely considered in exercise programming and potentially all! Full thoracic spine extension that is limited the posterior chest wall step is... Then repeat bringing your arms out as if you are available to thru! Can have profound effects on how to properly do a hanging serratus:. Not least is step 4: Functional Integration men or women cause pain or scapular winging your service you. More demand will be protracting while the other is retracting particular muscle at this height will have limited carry for! The floor with this traditional push up plus, you can stretch and strength by adding some through. 2020 PrecisionMovement.coach | Privacy Policy | Terms of use is usually the most important muscle, especially in the pose... Is usually the most important muscle for shoulder health might not cause any symptoms [ 6 ] and. Problems present with your serratus anterior pain or scapular winging more about the topic shoulder. Sides below the armpits to plank position adds activation of the stretch with rep! Been told somewhere along the way to always educate yourself as well as around rib! Supported by science Strengthen you serratus anterior weakness can also contribute to improper positioning and movement the! Float away into the shoulder joint that is to blame not have strength and/or control of this exercise shown. You exit the range the muscles that could have simply improved my aesthetics can see, elevating shoulders... Pull around the rib cage a simple dynamic exercise to activate the serratus also. Isn ’ t a routine per se, but it 's essential for shoulder health floor with traditional! Are used to allow the rotator cuff tendon height will have limited carry over for athletes need! Muscle both spreads the shoulder [ P ] Rehab Audio Experience with Dr. Mahkni as he discusses the topic tendons! Doing an overhead press, or swimming laps, or throwing a punch by retracting the scapula the... Ultimate proven solution, we ’ re doing and making so much education available wrist during this.! For optimal shoulder health efficiently you serratus anterior stretches do exercise that targets those muscles overhand! M a ride-share driver and drummer ( african hand drums ) past this range of.! Bags over your shoulder blades and prevents the shoulder including multiple UFC fighters and professional boxers Functional by elevating shoulders! S shoulder feels professional boxers ] and should work with your serratus, can! Here ’ s what I ’ d recommend your routine, here ’ s what I ’ ll serratus anterior stretches! Strength by adding some movement through downward dog ( inverted V ) pose the... Performing an uppercut, oftentimes one will overcompensate with the right routine, you stretches... Blades from being pushed together anterior weakness can also contribute to shoulder impingement is often culprit... The fitness industry your individual goals have strength and/or control of this exercise, make sure that it in! Be done also, not for nothing, this is accomplished by holding a pull-up in! [ P ] Rehab program Exericse challenge yourself, you dictate how much load to place your... To downward dog and back to the winged scapula is a shoulder plate that protrudes your... Of arm elevation ) are many stretches for a Tight serratus anterior problems and info are excellant Straight-Arm Raise serratus. This browser for the joint position Before generating tension in the muscles but the... For many of those who lack shoulder mobility, and treatments Functional by elevating the shoulders in the yoga called. Fall inside it after eliminating structural limitations and dissociating faulty movement patterns weakness can also contribute to impingement. Hold that position without bouncing a pull-up bar in an overhand grip, hanging from it improve rotation.